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Kid-Friendly White Bean and Avocado Wrap

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Kid-Friendly White Bean and Avocado Wrap

Nutrition Facts

Kid-Friendly White Bean and Avocado Wrap
CaloriesCalories
339 Per Serving
ProteinProtein
12g Per Serving
FiberFiber
15g Per Serving
×
Calories 339
Total Fat 11.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 7.0 g
Cholesterol 0 mg
Sodium 471 mg
Total Carbohydrate 54 g
Dietary Fiber 15 g
Sugars 10 g
Protein 12 g

Dietary Exchanges
3 starch, 2 vegetable, 1 lean meat, 1 fat

Ingredients

Servings   4   Serving Size   1 wrap

  • 3 tablespoons vinegar (red wine, white, or apple cider)
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 teaspoon honey
  • 1/8 teaspoon pepper
  • 1 medium carrot, shredded
  • 2 cups shredded green or purple cabbage OR
  • 2 cups shredded romaine lettuce or torn baby spinach
  • 1/2 cup cherry tomatoes, quartered
  • 1 tablespoon coarsely chopped fresh cilantro and 1 tablespoon coarsely chopped fresh cilantro, divided use
  • 1 15.5-ounce can no-salt-added white beans, such as navy, cannellini, or Great Northern, rinsed and drained
  • 1 medium ripe avocado, quartered
  • 4 8-inch whole-wheat or corn tortillas (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a medium bowl, whisk together the vinegar, oil, honey, and pepper.
  2. Stir in the carrot, cabbage, tomatoes, and 1 tablespoon cilantro, tossing gently. Let stand for 15 minutes.
  3. In a small bowl, gently stir together the beans and avocado. Using the back of a fork, mash the mixture until thoroughly blended and spreadable.
  4. Place the tortillas on a cutting board or clean, flat surface. Spoon two heaping tablespoons of the mixture down the center of each, stopping about two inches from the edges.
  5. Stir the cabbage mixture. Spoon two heaping tablespoons on top of the bean mixture.
  6. Sprinkle with the remaining 1 tablespoon cilantro.
  7. Fold the sides of the tortillas over the filling.

Tip: You can substitute black, pinto, kidney, or garbanzo beans for the white beans if you prefer.

Tip: When buying tortillas, compare nutrition labels and choose the product with the lowest amount of sodium.

Tip: To get the kids involved in the kitchen, ask them to help with age-appropriate tasks, such as measuring, peeling, whisking, stirring, mashing, and assembling.
 

Nutrition Facts

Kid-Friendly White Bean and Avocado Wrap
CaloriesCalories
339 Per Serving
ProteinProtein
12g Per Serving
FiberFiber
15g Per Serving
×
Calories 339
Total Fat 11.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 7.0 g
Cholesterol 0 mg
Sodium 471 mg
Total Carbohydrate 54 g
Dietary Fiber 15 g
Sugars 10 g
Protein 12 g

Dietary Exchanges
3 starch, 2 vegetable, 1 lean meat, 1 fat

Ingredients

Servings   4   Serving Size   1 wrap

  • 3 tablespoons vinegar (red wine, white, or apple cider)
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 teaspoon honey
  • 1/8 teaspoon pepper
  • 1 medium carrot, shredded
  • 2 cups shredded green or purple cabbage OR
  • 2 cups shredded romaine lettuce or torn baby spinach
  • 1/2 cup cherry tomatoes, quartered
  • 1 tablespoon coarsely chopped fresh cilantro and 1 tablespoon coarsely chopped fresh cilantro, divided use
  • 1 15.5-ounce can no-salt-added white beans, such as navy, cannellini, or Great Northern, rinsed and drained
  • 1 medium ripe avocado, quartered
  • 4 8-inch whole-wheat or corn tortillas (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a medium bowl, whisk together the vinegar, oil, honey, and pepper.
  2. Stir in the carrot, cabbage, tomatoes, and 1 tablespoon cilantro, tossing gently. Let stand for 15 minutes.
  3. In a small bowl, gently stir together the beans and avocado. Using the back of a fork, mash the mixture until thoroughly blended and spreadable.
  4. Place the tortillas on a cutting board or clean, flat surface. Spoon two heaping tablespoons of the mixture down the center of each, stopping about two inches from the edges.
  5. Stir the cabbage mixture. Spoon two heaping tablespoons on top of the bean mixture.
  6. Sprinkle with the remaining 1 tablespoon cilantro.
  7. Fold the sides of the tortillas over the filling.

Tip: You can substitute black, pinto, kidney, or garbanzo beans for the white beans if you prefer.

Tip: When buying tortillas, compare nutrition labels and choose the product with the lowest amount of sodium.

Tip: To get the kids involved in the kitchen, ask them to help with age-appropriate tasks, such as measuring, peeling, whisking, stirring, mashing, and assembling.
 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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